Lijo tse 10 tse nang le mafura a mangata tse hlileng li phetseng hantle

Litaba

• 1. Li-avocado
• Mokhoa oa ho khetha avocado e phethahetseng
• 2. Cheese
• 3. Tsokolate e Lefifi
• 4. Mahe kaofela
• 5. Litlhapi Tse Mafura
• 6. Linate
• 7. Peo ea Chia
• 8. Oli ea Mohloaare e Eketsehileng ea Moroetsana
• 9. Likokonate le oli ea kokonate
• 10. Yogurt e Feletseng

Ho tloha ha mafura a ne a hlaseloa ke bademona, batho ba ile ba qala ho ja tsoekere e ngata, li-carbs tse ntlafalitsoeng le lijo tse sebelisitsoeng.

Ka lebaka leo, lefats'e lohle le nonne ebile le kula.

Leha ho le joalo, linako lia fetoha. Boithuto joale bo bonts'a hore mafura, ho kenyeletsoa mafura a mangata, ha se satane eo a entsoeng hore a be (1,).

Lijo tsa mefuta eohle tse nang le mafura li se li khutletse sebakeng sa "li-superfood".

Lijo tse 10 tse nang le mafura a mangata li hlile li phetse hantle ebile li na le phepo.

1. Li-avocado

Avocado e fapane le litholoana tse ling tse ngata.

Le ha litholoana tse ngata li na le li-carbs, li-avocado li laoloa ka mafura.

Ebile, li-avocado li ka ba mafura a ka bang 77%, ka likhalori, e li etsang le ho feta mafura ho feta lijo tse ngata tsa liphoofolo (3).

Mafura a mafura a maholo ke mafura a monounsaturated a bitsoang oleic acid. Hona hape ke asiti e mafura ea oli ea mohloaare, e amanang le melemo e fapaneng ea bophelo bo botle (4,).

Avocado ke e meng ea mehloli e metle ea potasiamo lijong, leha e na le potasiamo e fetang 40% ho feta libanana, e leng lijo tse tloaelehileng tsa potasiamo.

Hape ke mohloli o moholo oa fiber, 'me lithuto li bontšitse hore li ka theola LDL cholesterol le triglycerides, ha li ntse li phahamisa HDL ("e ntle") cholesterol (,,).

Le ha li na le mafura le likhalori tse ngata, phuputso e 'ngoe e bontša hore batho ba jang li-avocado ba sekamela ho ba boima bo tlase mme ba na le mafura a fokolang mpeng ho feta ba sa ().

Li-avocado ke litholoana, tse nang le mafura ho 77% ea likhalori. Ke mohloli o motle haholo oa potasiamo le faeba, 'me ho bonts'itsoe hore li na le melemo e meholo bakeng sa bophelo bo botle ba pelo.

Mokhoa oa ho khetha avocado e phethahetseng

2. Cheese

Cheese e na le phepo e makatsang.

Sena sea utloahala, kaha fane ea ka botlalo komiki ea lebese e sebelisoa ho hlahisa selae se le seng se teteaneng sa chisi.

Ke mohloli o moholo oa khalsiamo, vithamine B12, phosphorus le selenium, 'me e na le mefuta eohle ea limatlafatsi tse ling (10).

E boetse e na le protheine e ngata haholo, e nang le selae se le seng se teteaneng sa chisi se nang le ligrama tse 6.7 tsa protheine, tse tšoanang le khalase ea lebese.

Cheese, joalo ka lihlahisoa tse ling tsa lebese tse nang le mafura a mangata, le eona e na le mafura a mafura a matla a hokahantsoeng le melemo ea mefuta eohle, ho kenyeletsoa le kotsi e fokotsehileng ea mofuta oa 2 oa lefu la tsoekere ().

Cheese e na le phepo e makatsang, 'me selae se le seng se na le limatlafatsi tse lekanang le khalase ea lebese. Ke mohloli o moholo oa livithamini, liminerale, liprotheine tsa boleng le mafura a phetseng hantle.

3. Tsokolate e Lefifi

Chokolete e lefifi ke e 'ngoe ea lijo tse sa tloaelehang tsa bophelo bo botle tse hlileng li latsoang haholo.

E na le mafura a mangata haholo, ka mafura a ka bang 65% ea likhalori.

Tsokolate e lefifi ke fiber ea 11% mme e na le 50% ea RDA bakeng sa tšepe, magnesium, koporo le manganese (12).

E boetse e na le li-antioxidants, hoo e leng e 'ngoe ea lijo tse nang le lintlha tse phahameng ka ho fetesisa tse lekiloeng, esita le tse fetang li-blueberries (13).

Tse ling tsa li-antioxidants tse ho eona li na le tšebetso e matla ea bioloji, 'me li ka theola khatello ea mali le ho sireletsa cholesterol ea LDL maling hore e se ke ea fetoha oxidized (14,).

Boithuto bo bonts'a hape hore batho ba jang tsokolate e lefifi 5 kapa makhetlo a mangata ka beke ba na le monyetla o ka tlase ho halofo oa lefu la pelo, ha ba bapisoa le batho ba sa jeng chokolete e lefifi (,).

Hape ho na le liphuputso tse ling tse bontšang hore chokolete e lefifi e ka ntlafatsa tšebetso ea boko, hape ea sireletsa letlalo la hao tšenyo ha e pepesetsoa ke letsatsi (18,).

Etsa bonnete ba hore o khetha chokolete e lefifi ea boleng bo holimo, ka bonyane Cocoa ea 70%.

Chokolete e lefifi e na le mafura a mangata, empa e tletse limatlafatsi le li-antioxidants. E sebetsa hantle haholo ho ntlafatsa bophelo bo botle ba pelo.

4. Mahe kaofela

Mahe a felletseng a ne a nkuoa a se na bophelo bo botle hobane mahe a na le k'holeseterole e ngata le mafura.

Ebile, lehe le le leng le na le 212 mg ea k'holeseterole, e leng 71% ea lijo tse khothalletsoang tsa letsatsi le letsatsi. Hape, 62% ea likhalori tse mahe a felletseng li tsoa mafura (20).

Leha ho le joalo, lithuto tse ncha li bontšitse hore k'holeseterole e mahe ha e ame k'holeseterole e maling, bonyane eseng ho batho ba bangata ().

Seo re setseng le sona ke e 'ngoe ea lijo tse nang le limatlafatsi tse ngata haholo lefatšeng.

Mahe kaofela haele hantle imetsoe le livithamini le liminerale. Li na le bonyane ba phepo e ngoe le e ngoe eo re e hlokang.

Li bile li na le li-antioxidants tse matla tse sireletsang mahlo, le choline e ngata, phepo ea boko eo 90% ea batho e sa fumaneng e lekaneng (, 23).

Mahe le ona ke lijo tse bonolo tsa ho theola boima ba 'mele. Li khotsofatsa haholo ebile li na le liprotheine tse ngata, phepo ea bohlokoahali bakeng sa ho theola boima ba 'mele ().

Leha ba na le mafura a mangata, batho ba nkelang sebaka sa lijo tsa hoseng tse theotsoeng ka lijo-thollo ka mahe ba qetella ba ja li-calories tse fokolang mme ba theola boima ba 'mele (,).

Mahe a matle ka ho fetisisa a omega-3 a matlafaditswe kapa a fula. Se ke oa lahla yolk feela, ke hona moo hoo e ka bang limatlafatsi tsohle li fumanoang.

Mahe a felletseng ke a mang a lijo tse nang le phepo e ngatahali lefatšeng. Le ha li na le mafura le k'holeseterole e ngata, li na le phepo e ntle haholo ebile li phetse hantle.

5. Litlhapi Tse Mafura

E 'ngoe ea lihlahisoa tsa liphoofolo tse' maloa tseo batho ba bangata ba lumellanang hore li phetse hantle, ke litlhapi tse mafura.

Sena se kenyelletsa litlhapi tse kang saalmon, trout, mackerel, sardine le herring.

Litlhapi tsena li laetsoe ke mafura a mafura a omega-3 a phetseng hantle pelong, liprotheine tsa boleng bo holimo le mefuta eohle ea limatlafatsi tsa bohlokoa.

Boithuto bo bontša hore batho ba jang litlhapi ba lula ba phetse hantle, ba na le kotsi e tlase ea lefu la pelo, khatello ea maikutlo, 'dementia' le mefuta eohle ea mafu a tloaelehileng (, 28,).

Haeba u sa khone (kapa u sa je) ho ja litlhapi, joale ho nka tlatsetso ea oli ea tlhapi ho ka ba molemo. Oli ea sebete sa tlhapi ea cod e molemo ka ho fetisisa, e na le omega-3 tsohle tseo u li hlokang, hammoho le vithamine D.

Litlhapi tse mafura tse kang saalmone li laetsoe ka limatlafatsi tsa bohlokoa, haholo-holo omega-3 fatty acids. Ho ja litlhapi tse mafura ho amana le bophelo bo ntlafetseng, le ho fokotsa menyetla ea mafu a mefuta eohle.

6. Linate

Linate li phetse hantle haholo.

Li na le mafura le fiber tse phetseng hantle, 'me ke mohloli o motle oa limela tse nang le protheine.

Linate li boetse li na le vithamine E e ngata ebile e na le magnesium, diminerale eo batho ba bangata ba sa e fumaneng e lekaneng.

Boithuto bo bontša hore batho ba jang linate ba tloaetse ho phela hantle, 'me ba na le kotsi e tlase ea mafu a fapaneng. Sena se kenyelletsa botenya, lefu la pelo le lefu la tsoekere la mofuta oa 2 (,, 32).

Linate tse phetseng hantle li kenyelletsa lialmonde, walnuts, linate tsa macadamia le tse ling tse ngata.

Linate li tletse mafura a phetseng hantle, protheine, vithamine E le magnesium, 'me ke tse ling tsa mehloli e metle ka ho fetisisa ea protheine e thehiloeng ho limela. Liphuputso li bonts'a hore linate li na le melemo e mengata ea bophelo bo botle.

7. Peo ea Chia

Peo ea Chia hangata ha e nkoe e le lijo "tse mafura".

Leha ho le joalo, ligrama tse 28 tsa peo ea chia ehlile e na le ligrama tse 9 tsa mafura.

Ha re nahana hore hoo e ka bang li-carb tsohle tse lipeong tsa chia ke fiber, boholo ba likhalori tse ho tsona li hlile li tsoa mafura.

Ebile, ka likhalori, peo ea chia e ka ba mafura a 80%. Sena se ba etsa lijo tsa semela tse mafura haholo.

Tsena ha se mafura afe kapa afe, bongata ba mafura a peo ea chia a na le omega-3 fatty acid e phetseng hantle pelong e bitsoang ALA.

Peo ea Chia le eona e ka ba le melemo e mengata ea bophelo bo botle, joalo ka ho theola khatello ea mali le ho ba le litlamorao tse khahlano le ho ruruha (,).

Li boetse li na le phepo e ntle haholo. Ntle le ho jarisoa fiber le omega-3s, peo ea chia e boetse e tletse liminerale.

Peo ea Chia e na le mafura a phetseng hantle haholo, haholo-holo omega-3 fatty acid e bitsoang ALA. Li boetse li laetsoe ka fiber le liminerale, 'me li na le melemo e mengata ea bophelo bo botle.

8. Oli ea Mohloaare e Eketsehileng ea Moroetsana

Lijo tse ling tse mafura tseo hoo e batlang e le motho e mong le e mong a lumellanang hore li phetse hantle, ke oli ea mohloaare e sa tsoakoang.

Mafura ana ke karolo ea bohlokoa lijong tsa Mediterranean, tse bonts'itsoeng li na le melemo e mengata ea bophelo bo botle (35,).

Oli ea mohloaare e sa tsoaloang e na le livithamini E le K, 'me e imetsoe ka li-antioxidants tse matla.

Tse ling tsa li-antioxidants li ka loants'a ho ruruha le ho thusa ho sireletsa likaroloana tsa LDL maling hore li se ke tsa fetoha oxidized (,).

Ho boetse ho bonts'itsoe ho theola khatello ea mali, ho ntlafatsa matšoao a k'holeseterole le ho ba le melemo ea mefuta eohle e amanang le kotsi ea lefu la pelo (39).

Ho tsoa mafura le lioli tse phetseng hantle lijong, oli ea mohloaare e sa tsoaloang ke morena.

Oli ea mohloaare e sa tsoaloang e na le melemo e mengata ea bophelo bo botle, 'me e sebetsa ka mokhoa o makatsang ho ntlafatsa bophelo bo botle ba pelo.

9. Likokonate le oli ea kokonate

Likokonate le oli ea coconut, ke mehloli e ruileng ka ho fetisisa ea mafura a mangata lefatšeng.

Ebile, hoo e ka bang 90% ea mafura a li-acid a ho bona a tletse.

Leha ho le joalo, baahi ba jang coconut e ngata ha ba na lefu le phahameng la pelo, 'me ba phetse hantle' meleng (,).

Mafura a coconut a hlile a fapane ho feta mafura a mang, 'me a na le boholo ba mafura a li-acid tse mahareng.

Li-acid tsena tse mafura li sebelisoa ka mokhoa o fapaneng, li ea sebeteng ka kotloloho moo li ka fetohang 'mele ea ketone ().

Liphuputso li bonts'a hore mafura a ketane e mahareng a thibela takatso ea lijo, a thusa batho ho ja li-calories tse fokolang, mme a ka matlafatsa metabolism ka li-calories tse ka bang 120 ka letsatsi (,).

Liphuputso tse ngata li bontša hore mefuta ena ea mafura e ka ba le melemo ho batho ba nang le Alzheimer's, hape e bontšitsoe ho u thusa ho lahleheloa ke mafura a mpeng (,).

Likokonate li na le mafura a mangata haholo, a kopantsoeng ka tsela e fapaneng ho fapana le mafura a mang. Li ka fokotsa takatso ea lijo, tsa eketsa ho chesa mafura le ho fana ka melemo e mengata ea bophelo bo botle.

10. Yogurt e Feletseng

Ea sebele, yogurt e mafura kaofela e phetse hantle haholo.

E na le limatlafatsi tsohle tsa bohlokoa joalo ka lihlahisoa tse ling tsa lebese tse nang le mafura a mangata.

Empa e boetse e jere libaktheria tse phetseng hantle, tsa probiotic, tse ka bang le litlamorao tse matla bophelong ba hau.

Boithuto bo bonts'a hore yogurt e ka lebisa lintlafatsong tse kholo bophelong bo silang lijo, mme e kanna ea thusa ho loants'a lefu la pelo le botenya (,,).

Etsa bonnete ba hore o khetha yogurt ea 'nete e mafura' me u bale leibole.

Ka bomalimabe, li-yogurt tse ngata tse fumanoang lishelefong tsa mabenkele li na le mafura a fokolang, empa li jere tsoekere e ekelitsoeng.

Ho molemo ho qoba ba joalo ka lefu la seoa.

Ho eketsehileng ka mafura le lihlooho tse amanang le tsona:

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